Grab a pair of dumbbells, a friend, and get ready to flaunt those abs at the beach.
1. jump squats
Start in a standing position, feet hip-width apart with toes pointed slightly out. Keep back straight as you squat down (don’t let knees go over toes and keep chest up). Jump up, launching from balls of feet. Land gently and repeat 20 times for 3 sets.
Start in plank position with arms directly beneath shoulders. Jump feet forward in between hands and jump up, launching from balls of feet. Come back down to second position, jump out to plank and repeat. Do these for 1 minute. 3 sets.
For an added burn, hold dumbbells in hands, do push up at plank position then continue with burpee movement.
Tones your shoulders, abs, obliques, back and hips. Stand with your feet slightly wider than hip-width apart holding dumbbell in your left hand. Raise it next to your left shoulder and press overhead. Rotate chest to left, look up at weight while reaching right hand to right foot. Do 10-12 reps before lowering weight then repeat on other side. 3 sets.
4. PLIE SQUAT WITH UPRIGHT ROW
Targets legs, glutes, and shoulders. Stand with feet wider than hip-width apart, toes pointed slightly out. Sink into a squat, holding dumbbells between legs, palms facing in. As you come up, bring arms up into an upright row. 3 sets of 20.
5. SINGLE LEG DEADLIFT
Targets glutes and hamstrings. Hold weight in right hand and as you lower toward ground, lift left leg from ground slowly. Keep back straight, core engaged, and return to upright position. Try to keep left leg slightly off ground in return position and complete 12-15 reps. Then repeat on other side. 3 sets.
6. LAteral lunge to curtsy squat
Stand with feet wider than hip-width apart. Sit into lateral lunge on right glute (left leg straight). Come halfway up and with left leg, cross behind right leg and sink into curtsy squat. Do 15 reps, 3 sets.
For an added burn, hold dumbbells.
7. ALTERNATING BICEP CURLS
Stand with feet shoulder-width apart with arms at side holding dumbbells. Bring right dumbbell up (palm facing in) and squeeze bicep. Make sure elbow is glued to side! Repeat with left arm. Do 15-20 reps, 3 sets.
8. TRICEP DIPS
Sit on edge of bench or chair (make sure it’s stable!). Lift glutes forward slightly away from bench. Arms should be directly beneath shoulders. Lower body and get elbows to 90 degree angle. Squeeze triceps to lift up. Do as many as you can until failure. 3 sets.
9. BENT OVER REAR DELT raise
Stand with feet shoulder-width apart with slight bend at knees. Back should be in neutral position. Bend over slightly and hold weights directly beneath chest, palms facing in. Squeeze shoulder blades and lift arms out to shoulder-level (palms should be facing down now). Bring back to starting position and repeat for 15 reps, 3 sets.
10. GLUTE BRIDGE WITH CHEST PRESS
Tones glutes, arms, chest. Lie flat on back with knees bent and feet planted on ground (shoulder-width apart). Squeeze glutes and lift up, back should be straight. Perform chest press as pictured. 15 reps, 3 sets.
11. RUSSIAN TWISTS
Targets abs and obliques. Start by sitting with knees bent and feet together on ground. Engage core and lift feet up slightly. Holding dumbbell at chest level, twist to right side bringing weight down towards floor and look over right shoulder. Return to center and turn to left, looking over left shoulder. 15 reps on each side, 3 sets.
12. FLUTTER KICKS
Lie on back, hands at sides or beneath glutes. Lift legs straight up about 3-4 inches from ground. Lower right leg then bring back up as you lower left leg but do not touch floor. 30 reps, 3 sets.
13. MOUNTAIN CLIMBERS
Targets abs and burns fat. In a plank position, bring right knee to chest and quickly return to starting position. Immediately bring left knee to chest. Repeat all this as quickly as you can. Do for 45 seconds, 3 sets.